Eighteen methods of practicing kungfu are an exercise method to prevent and treat chronic diseases such as neck, shoulder, waist and leg pain. The following is a schematic diagram of the practice methods of eighteen martial arts that I have compiled for you. I hope you like it.

Figure 1: preparation for neck competition: feet open in parallel, slightly wider than shoulders, palms akimbo, thumbs backward.

word of command

1. Turn the head and neck straight to the left to the maximum, as shown in Figure 2 on the right front.

2. Restore the reserve potential.

3. Turn the head and neck straight to the right to the maximum, and look at Figure 3 on the right front.

4. Same as 2.

5. Look up at the sky. Figure 4.

6. Same as 2.

7. Looking down, the mandible touches the sternum Figure 5.

8. Same as 2.

Repeat 2~4 eight beats.

general idea

When the head rotates left and right and the head fluctuates up and down, the upper body is upright and can't stand up. The neck muscles should have a feeling of soreness and swelling, and the movements can be in place.

efficacy

Acute neck sprain, such as stiff neck, chronic neck soft tissue disease should not be stiff neck.

Figure 2: Left and right bow preparation potential: the feet are opened in parallel, slightly wider than the shoulders, the elbows are bent, the palms are relatively round, the palms are forward, and the hands are about 30 cm away from the face. Look ahead. Figure 6.

word of command

1. The palms are separated to one side of the body. At the same time, the palm of your hand becomes an empty fist, the heart of your fist moves forward, your head turns left, and you can't look into the distance. Chest out, forearm perpendicular to the ground Figure 7.

2. Restore the reserve potential.

3~4 is the same as 1~2, but in the opposite direction.

Repeat 2~4 eight beats.

general idea

Don't shrug your shoulders when you separate your palms. Keep your shoulder blades as close to your spine as possible and keep your elbows at the same level. Neck, shoulder and back muscles have a feeling of soreness, which can radiate to the muscles of both arms, and at the same time, the chest is comfortable.

efficacy

Neck and shoulder back pain, rigidity, arm numbness, chest tightness.

Illustration 3: Two hands stretching preparation: Stand with feet parallel and apart, slightly wider than shoulders, arms bent sideways, hands holding empty fists, fist center slightly higher than shoulders, fist center forward. Figure 9.

word of command

1. Release your fists, and at the same time raise your arms to the top, with your hands and feet vertical, palms forward, and head up, as shown in the left figure 10.

2. Restore the reserve potential.

3~4 is the same as 1~2, but the direction is opposite to the figure 1 1.

Repeat 2~4 eight beats.

general idea

When raising your arms, hold your chest and abdomen, and don't hold your breath. When the chest and abdomen are closed, the shoulder strap muscles, neck and waist feel pain.

efficacy

Neck, shoulder and back muscle aches, shoulder joint dysfunction, and inconvenience in doing the above actions.

Illustration 4 of eighteen exercise methods: broaden your thinking and get ready: stand with your feet parallel and apart, slightly wider than your shoulders, with your palms crossed in front of your abdomen and your left hand in front of the figure 12.

word of command

1. The palms are crossed, and the left front is raised. The left palm is 13.

2. The two arms fall back to the reserve potential through the side arc, the palms are up, and the palms are naturally turned when the arms are down. Look at the left hand diagram 14 and 15.

3~4 is the same as 1~2. Visually observe the palm of the right hand.

Repeat 2~4 eight beats.

general idea

Hold your chest and abdomen when your arms are straight. When the arm is raised, the muscles of the neck and shoulder strap will feel sore.

efficacy

Stiffness of shoulder joint, dysfunction, neck, back and waist pain.

Illustration 5: Spread your wings and fly. Stand with your feet parallel and apart, slightly wider than the shoulder map 16.

word of command

1. Bend your elbows with your arms and spread your wings through the back of your body. The elbow is higher than the shoulder, the palm and back are relatively drooping, and the head turns left as shown in Figure 17 and 18.

2. Turn the palm in front of your face into a palm, with the palms facing each other, fall, and slowly press it down on your chest, and return to the prepared potential diagram 19.

3~4 use 1~2, turn right.

Repeat 2~4 eight beats.

general idea

Don't shrug your shoulders when doing actions, relax your wrists, and the elbow joint drives your forearm to "spread your wings". Shoulder strap muscles have obvious soreness, and ribs also have soreness.

efficacy

Stiffness of shoulder joint, such as "shoulder leakage madness" and dysfunction of upper limbs.

Figure 6: Stand with your feet parallel and apart, slightly wider than your shoulders, as shown in figure 16.

word of command

1. Lift your left arm into a palm shape through your side and always look at the back of your left palm. At the same time, bend the right arm, and the palm is close to the left waist and back (Figure 20, 2 1).

2. The left arm still drops to reserve potential through the body side.

3~4 is the same as 1~2, and the change of the right arm is shown in Figure 22.

Repeat 2~4 eight beats.

general idea

When lifting, the upper body is upright, the arms are straight, and the eyes and hands are used together. When the palm is raised on the arm, the neck and shoulders on the same side feel sore and the chest feels comfortable.

efficacy

Stiffness of shoulder joint, inconvenient movement, neck, shoulder and waist pain, and fullness of stomach cavity.

Figure 7: Holding the sky with both hands: Stand with your feet parallel and apart, slightly wider than your shoulders, with your fingers crossed in front of your abdomen and your palms facing up. Figure 23.

word of command

1. Put your arms in front of your face, flip the palm rest, palm up, and hold your head high, as shown in Figure 24.

2. Two arms drive the upper body to bend to the left once. Figure 25.

3. Bend sideways again.

4. Both arms fall to the side and return to the reserve potential.

5~8 and 1~4 are the same, but in opposite directions.

Repeat 2~4 eight beats.

general idea

When the palm rest is reversed, the upper body should stand upright, the arm should be straight, and the hip joint should not move when the body bends sideways. The muscles on both sides of the body and waist have obvious soreness and swelling, which radiates to shoulders, arms and fingers.

efficacy

Lumbar rigidity, spinal mobility inconvenience, scoliosis, etc.

Figure 8: Turn the waist and push the palm. Stand with your feet parallel and apart, slightly wider than your shoulders, clench your fists and waist, with your heart up. Figure 26.

word of command

1. Push the palm of your right hand forward, turn your upper body 90 degrees to the left at the same time, look at the left rear, extend your left elbow to the left rear, push your fist to your waist, and put your arms in a straight line. Figures 27, 28.

2. Restore the reserve potential.

3~4 is the same as 1~2, but in the opposite direction.

Repeat 2~4 eight beats.

general idea

Push slowly with internal strength when pushing the palm, and keep the upper body upright when turning the waist. The two parts can make a rotating moment. When pushing the palm to turn the waist, there is obvious pain in the waist. In addition, there is a feeling of shoulder and back pain.

efficacy

Soft tissue strain of shoulder, back and waist, such as low back pain, arm numbness, muscle atrophy, etc.

Figure 9: Hip rotation: Stand with feet parallel and apart, slightly wider than shoulders, hands akimbo and thumbs forward. Figure 29.

word of command

1~4 Push the pelvis with both hands in turn and turn clockwise, as shown in Figure 30~34.

Like 1~4, 5~8 circles counterclockwise.

Repeat 2~4 eight beats. First do eight beats of 1~2 clockwise, and then do eight beats of 1~2 counterclockwise.

general idea

When turning in circles, the waist movement range should be large in the first three beats, the legs should be straight, and the waist should be relaxed after the first beat. Don't stand very high, do a circular motion. There is obvious pain and swelling in the waist.

efficacy

Acute lumbar sprain and chronic low back pain, lumbosacral pain caused by long-term rickets or a fixed posture.

Illustration 10: Stretching arms and bending to prepare posture: Stand with feet parallel and apart, slightly wider than shoulders, palms crossed in front of abdomen, palms inward. Figure 35.

word of command

1. Lift your arms forward, head up, chest out and abdomen in. Visually check Figure 36 on the back of the palm.

2. Arms are perpendicular to the side through the side of the body, palms up. Figure 37.

3. Turn your hands over and lean forward. Figure 38.

4. Figure 39: The arms are crossed in front.

5. Keep your arms close to your ears, keep your upper body straight, and make it 1 potential.

6 to 8 is the same as 2 to 4. The last beat returns to the reserve potential.

Repeat 2~4 eight beats.

general idea

Pay attention to the action of "standing waist" when bending forward or straightening the upper body, so as to increase the torque of waist activity and achieve the purpose of exercise. When your upper body leans forward, your legs are straight and your fingers touch the ground as much as possible. There is an obvious feeling of soreness at the waist, and the muscles behind the legs have a feeling of soreness when the palms touch the ground.

efficacy

Neck, back and waist ache.

Click the next page, and there are more >>& gt illustrations of eighteen acrobatics.